Fibromyalgia

Fibromyalgia
Behavior changes
that can help
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
What can I do to
manage my
symptoms?
 Have a healthy diet
 Reduce alcohol intake
 Quit smoking
 Engage in some physical activity and
exercise
 Reduce stress
 Learn to work well with medical
providers
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
Where do I start?
 Your medical provider’s help is only part
of your treatment. You are the only one
who can follow through in managing
your symptoms.
 There are many suggestions that seem
to help. Do what works for you. Do
your own scientific experiments to sort
out what actually works versus what
you’ve always thought works.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
Why exercise?
It hurts.
 Regular exercise is important in
everyone’s life.
 For people with FM moderate exercise is
especially important.
 Exercise raises levels of serotonin and
endorphins, which helps mood.
 Aerobic fitness can improve sleep.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
How much should I do?
 Some people with FM don’t exercise
because they feel tired and in pain.
 It is important to begin VERY gradually
(for example, for five minutes) with low-
or non-impact activities such as walking,
biking or water aerobics.
 GENTLE stretching before and after
activity also helps.
 Check with your medical provider
before beginning any exercise program.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
Exercising with FM
 Even though exercise will help your pain,
that doesn’t mean you will feel no pain
while you exercise.
 Sometimes muscle cramps or fatigue
occur when you start. This is true for
everyone who is “deconditioned” by
having not exercised for a long time.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
The benefits of activity
 Stronger muscles, bones and joints
 More energy
 Better sleep
 More flexibility, less stiffness
 Helps control your weight
 Reduces depression, anxiety and stress
 Releases endorphins, the body’s natural
pain reliever
 Improves how you feel about yourself
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
What kind of
relaxation helps?
 Again, do what works best for you.
Some people find quiet music or
meditative audiotapes helpful. Others
may find structured relaxation exercises
helpful. Still others may benefit most
from quiet.
 Take a look at the “Relaxation” module
for more specifics.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
Guided Imagery
 Some people call this Visualization.
 You imagine yourself in a pleasant
situation in order to help reduce your
tension or reduce your pain.
 Little research has been conducted on
guided imagery for pain relief, but it
may reduce anxiety and stress, which is
helpful for FM.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
I’ve heard people talk
about meditation, too.
 Meditation can take many forms, from
prayer to Transcendental Meditation to
sitting quietly.
 It looks simple from the outside but to
be helpful, it requires regular practice.
 While there have been no controlled
scientific studies showing meditation
helps FM, it can be a relaxing
experience that many with FM find
helpful. Look at the “Mindfulness”
modules for more on this.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
What about yoga
or t’ai chi?
 Yoga is an ancient practice that focuses
on both mind and body through gentle
stretching poses done while focusing on
breathing.
 The more strenuous types of yoga may
not be appropriate for those with FM.
 Gentle movements seem to be the most
helpful.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
How can learning
more help?
 By learning more from reputable sources
about FM, you can more effectively
manage your symptoms and team up
with your medical provider and loved
ones to live the best life possible.
 Fibromyalgia support groups are one
good way to improve your coping. Call
the Arthritis Foundation (1-800-283-
7800) for information about groups near
you.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
What about diet?
 Grandma was right about eating your
fruits and vegetables and staying away
from alcohol and tobacco.
 Healthy habits ensure your body has
enough vitamins and fuel to best handle
your symptoms.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
Working as a team
with your medical
providers
 Come to medical appointments with
your prioritized list of concerns and
questions so that the most important
issues get the most attention
 Let your medical providers know what
steps you have taken (e.g., practicing
relaxation or stress reduction) to
improve your ability to cope with FM
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
What about
medications?
 The core strategies for managing FM are
those practices we already listed.
 Medications can be a useful addition to
that toolbox, however.
 There is no one medication
demonstrated to “fix” FM. Talk with
your provider about medications that
may help.
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
Living well – the keys
 Look for the positive – aim for optimism
 Find meaning in the things you do
 Laugh, smile – it helps your immune
system
 Learn how to solve problems rather than
avoid them or blame other people or
situations
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084
More ways to live well
 Involve yourself with others, make the
effort to connect in satisfying
relationships
 Treat yourself with respect and
occasionally pamper yourself
 Spend some time helping others
 Balance work and play
Women’s Stress Disorders
Treatment Program
William S. Middleton VA Hospital
2500 Overlook Terrace
Madison, WI 53705
608-280-7084